1200 Calorie Meal Plan

Sunday

Breakfast

  • 2 cranberry cornmeal pancakes
  • 2 tsp. almond butter
  • 1 tbsp. maple syrup
  • 1/2 fresh fruit salad

Lunch

  • 1/3 cup hummus
  • 1/2 cup three bean salad
  • 1 whole wheat roll

Snack

  • 1 oz. cashews

Dinner

  • 3 oz. broiled scallops
  • 1/2 cup broccoli
  • 1/2 cup carrots
  • 1/2 cup yellow peppers
  • 2 tsp. peanut oil
  • 1/2 cup Chinese noodles

Nutrition Facts

  • Calories - 1220
  • Fat - 48gms/34% of calories
    • Sat - 8.1gms/5.8%
    • Mono - 23.2gms/16.6%
    • Poly - 14.7gms/10.5%
  • Cholesterol - 45mg
  • Sodium - 1319mg
  • Fiber - 17.3gms

Monday

Breakfast

  • 1/2 cup cantaloupe
  • 1 slice whole wheat toast
  • 1 tsp. almond butter
  • 1 cup lemon nonfat yogurt

Lunch

  • 1 cup minestrone soup
  • 1 oz. low-fat mozzarella cheese
  • 1 fresh tomato slices
  • 1 slice whole wheat bread
  • 1 tsp. prepared mustard

Snack

  • 1 oz. oil roasted peanuts

Dinner

  • 3 oz. broiled swordfish
  • 1/2 cup sweet potato
  • 5 mushrooms
  • 1/2 cup asparagus
  • 1 cup tossed green salad
  • 1 tbsp. olive oil
  • 1 tbsp. vinegar
  • 1/2 cup strawberries

Nutrition Facts

  • Calories - 1216
  • Fat - 47.9gms/34% of calories
    • Sat - 10gms/7.2%
    • Mono - 24.1gms/17.2%
    • Poly - 10.4gms/7.4%
  • Cholesterol - 216mg
  • Sodium - 1864mg
  • Fiber - 15.9gms

Meal plans for Tuesday/Wednesday, Thursday/Friday, and Saturday.

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